The Significance of Leg Training
When chatting with workout – buddies, leg training often becomes a hot – topic. The reason is two – fold: the numerous benefits it brings to our bodies and the inevitable pain during and after the training. Many friends grumble about the post – training soreness, yet they persist. The allure of the benefits and the sense of achievement in overcoming difficulties are too strong to resist.
Leg training may be painful, but its merits are countless. Skipping leg training during a workout is a flaw. The leg muscles are the most powerful and largest muscle group in the body, accounting for a significant portion of our physique. So, don’t abandon leg training just because of the pain.
Benefits of Leg Training
Firstly, leg training can stimulate the secretion of testosterone and growth hormone in the body, which is extremely beneficial for promoting muscle growth. During the muscle – building process, when we encounter plateaus, leg training can not only boost the growth of overall muscles but also increase hormone secretion, helping us break through these difficult periods.
Secondly, leg training promotes muscle gain in the legs. As the muscles grow, they exert a certain growth pressure on the bones, which in turn promotes bone growth and can prevent osteoporosis to some degree. Moreover, while promoting hormone secretion and muscle growth, leg training also raises the metabolism level. A higher metabolism helps us burn more stored fat in the body, playing a huge role in fat – loss.
For female friends, leg training also has a positive effect on hip shaping. It can improve the boundary between the hip and leg, and also enhance the leg muscles, making the legs more slender. There is a common misconception among women that leg training will make their legs thicker. In fact, due to women’s lower testosterone production levels compared to men, leg training will only contribute to slimmer legs.
Leg Training Exercises
In your daily fitness routine, set aside a specific time for leg training. Although it may be painful during and after the workout, the rewards are well – worth it. When choosing leg exercises, try to consider overall leg training while also being able to target specific muscle parts.
Movement 1: Seated Leg Curl
Sit on the machine with your upper body against the cushion. Hold the machine’s handles with both hands to keep your balance and place your lower legs under the roller plate. Contract the thigh muscles, straighten the legs to lift the board upwards, hold the straight – leg position for a moment, and then slowly lower them. Throughout the process, focus on the thighs and feel the contraction and extension of the thigh muscles to ensure the quality of the movement.
Movement 2: Sitting Equipment Heel Lift
Sit on the heel – lift machine with your toes on the pedals. Relax your calf muscles to ensure your heels are under your toes. Fix the machine’s block above your thighs and hold the machine’s handles with both hands to maintain balance. Slowly lift the heel until the calf muscles contract to the maximum, and then slowly lower it.
Movement 3: Standing Heel Lift
Stand on the equipment pedals with your upper body straight and legs unbent. Place your toes on the pedals, rest a barbell on your shoulders, and hold the barbell firmly with your hands. Position your heels under your toes, then slowly lift your heels to the top of the movement, pause briefly, tighten your calf muscles, and then slowly lower them.
Pre – and Post – workout Tips
It is crucial to warm up before starting the workout. Warming up helps to activate the muscles to be trained for better results. After the workout, don’t forget to stretch to reduce lactic acid build – up and relieve muscle soreness. No matter which part of the body we are training, perseverance is the key to achieving the desired physique.
